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Spaghetti Squash Au Gratin


20 minutes


20 minutes


40 minutes


2 portions


  • 1 small spaghetti squash 1 clove garlic minced

  • 1/2 diced onion

  • About 1/2 broccoli

  • 1/2 cup (125 mL) sliced mushrooms

  • 3/4 cup (175 mL) green pepper, diced

  • About 6 dried tomatoes, chopped

  • About 12 olives, sliced (green or black)

  • 1/2 block (250g) of tofu or tempeh, cut into cubes (you can also put chicken or cooked shrimp)

  • 1 tsp (5 ml) chili powder

  • 1/2 tsp (2.5 ml) smoked paprika

  • 1 tsp (5 ml) dried herbs (basil, oregano, thyme, rosemary etc.)

  • 1 tbsp (15 mL) Dijon mustard

  • Salt and pepper to taste

  • Cheese for baking (optional)


1- Preheat the oven to broil.

2- Make small slits in the squash and cook in the microwave for 2 minutes to soften.

3- Cut the squash in half lengthwise and return to the microwave for about 5 to 7 minutes or until it is fraying with a fork (start with 1 to 2 minutes and check before put it back in the microwave for another 2 minutes).

4- In a nonstick skillet over medium heat, heat 1 tsp. oil and sauté garlic and onion in for 2 minutes. Add the vegetables, tofu and spices and cook for about 7 minutes, stirring occasionally.

5- Add salt and pepper and remove from heat.

6- Shred the spaghetti squash with a fork and transfer the contents to a large bowl.

7- Add the Dijon mustard, tofu and cooked vegetables to the frayed squash and mix.

8- Fill the spaghetti squash with all the preparation.

9- Spread the grated cheese on the squash and put in the oven for 3 to 5 minutes or until the cheese is lightly grilled.

10- Serve and enjoy!

Nutritive Value per portion

(1 spaghetti squash)

Energy : 480 kcals

Proteins : 35 g

Carbohydrates : 35 g 

Total fat: 25 g 

Fiber: 9g

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